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1cup black coffee +1apple at breakfast, with 30grm oats,plain no masala at all little bit salt +7egg whites boiled +1spoon natural peanut butter . Meal 2-6egg white omelete u can use olive oil little bit. Meal 3. Green salad. 2small bowl (cucumber beans baby corn capcicum broccoli. Boiled ya roasted or grilled.. vitamin c 1000mg chewable. Meal 4. 200grm chiken breast or chicken herb breast ya smoke breast.. +1kiwi. Meal 5 last meal. 150/200grm chiken. +salad cucumber only 1/2 In night vitamin c 1000mg Vitamin e 600iu Multivitamin 1any Vitamin d3 once in aweek... Glucosamine. 1tab daily. Liver 52ds syrup 2spoon in morning small 2in evening.

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Follow this 1. Don't take tea empty stomach. Eat something like a banana (if you are not diabetic). ) or any seasonal fruit or soaked almonds and a glass of water first thing in the morning (within 10 mins of waking up). No only biscuits or rusk will not do. 2. Don't Overeat 3. Take your breakfast every day. Don't skip it. U should eat whatever ur mother or grandparent eat in bfast. I mean to say whatever is ur traditional food. If punjabi eat paratha, if belongs to south then take idli/ dosa etc. 4. Have light meals every 2 hours (in addition to your breakfast, lunch n dinner) e.g. Nariyal paani, chaach, a handful of dry fruits, a handful of peanuts, any fresh n seasonal fruit, a cup of curd/milk etc 5. Finish your dinner at least 2 hours before going to sleep. 6. Maintain active life style 7. Avoid fast foods, spicy n fried foods, Carbonated beverages 8. Take a lot of green vegetables n fruit. 9. Drink lot of water. 10. Everyday preferably sleep on same time Exercise in the form of yoga, cycling, Swimming, gym etc. For more details, you can consult me